Bowflex Lateralx LX5, Assembly And Owner'S Manual

Page 1: ...ASSEMBLY OWNER S MANUAL ...

Page 2: ...ion Serial Number __________________________ Date of Purchase ____________________ If purchased in US Canada 7R UHJLVWHU RXU SURGXFW ZDUUDQW JR WR ZZZ ERZÁH FRP UHJLVWHU 2U FDOO I RX KDYH TXHVWLRQV RU SUREOHPV ZLWK RXU SURGXFW SOHDVH FDOO If purchased outside US Canada 7R UHJLVWHU RXU SURGXFW ZDUUDQW FRQWDFW RXU ORFDO GLVWULEXWRU RU GHWDLOV UHJDUGLQJ SURGXFW ZDUUDQW RU LI RX KDYH TXHVWLRQV RU SURE...

Page 3: ...or moist location Make sure assembly is done in an appropriate work space away from foot traffic and exposure to bystanders Some components of the machine can be heavy or awkward Use a second person when doing the assembly steps involving these parts Do not do steps that involve heavy lifting or awkward movements on your own Set up this machine on a solid level horizontal surface R QRW WU WR FKDQJ...

Page 4: ...RU MHZHOU 7KLV PDFKLQH FRQWDLQV PRYLQJ SDUWV R QRW SXW ILQJHUV IHHW RU RWKHU REMHFWV LQWR PRYLQJ SDUWV RI WKH exercise equipment OZD V ZHDU UXEEHU VROHG DWKOHWLF VKRHV ZKHQ RX XVH WKLV PDFKLQH R QRW XVH WKH PDFKLQH ZLWK EDUH IHHW RU RQO ZHDULQJ VRFNV Set up and operate this machine on a solid level horizontal surface Make the Foot Pedals stable before you step on them Use caution when you step on ...

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Page 6: ...g 2 pieces lightly lift and look through the bolt holes to help insert the bolt through the holes 7KH DVVHPEO UHTXLUHV SHRSOH Do not use any power tools for assembly Machine Mat 7KH RZÀH 0DFKLQH 0DW LV DQ RSWLRQDO accessory that helps keep your workout area clear and adds a layer of protection to your ÀRRU 7KH UXEEHU PDFKLQH PDW SURYLGHV D QRQ slip rubber surface which limits static discharge and ...

Page 7: ...eveler Foot 15 1 Pivot Cover Inside Left 26 1 Static Handlebar 5 1 Console Mast 16 2 3LYRW ROW RYHU 27 1 Console 6 1 8SSHU 6KURXG 5LJKW 17 1 3HGDO UP 5LJKW 28 1 0DVW QG DS 7 1 Upper Shroud Left 18 1 3HGDO UP HIW 29 2 3HGDO UP 7RSFDS 8 1 0DVW DVNHW 19 2 Parallel Link 30 1 3RZHU GDSWHU Z RUG 9 2 Handlebar Link 20 1 3HGDO 6KURXG 5LJKW 31 1 Chest Strap 10 1 DQGOHEDU UP 5LJKW 21 1 RRW 3DG 5LJKW 32 1 Me...

Page 8: ...asher M8 Narrow O 16 Spring Washer M8 F 6 Push Fastener 10mm x 50mm P 2 6RFNHW HDG DS 6FUHZ 6KRXOGHU 0 7KUHDG 4 6FUHZ 0 6HOI 7KUHDGLQJ Q 4 6RFNHW XWWRQ HDG DS 6FUHZ 0 H 4 6RFNHW HDG DS 6FUHZ 0 Z 7KUHDG RFN 5 2 Screw M4x40 I 2 Wave Washer M20 S 4 6FUHZ 0 6HOI 7KUHDGLQJ J 4 Flat Washer M8 Wide Note 6HOHFW SLHFHV RI DUGZDUH KDYH EHHQ SURYLGHG DV VSDUHV RQ WKH DUGZDUH DUG H DZDUH WKDW WKHUH PD EH UHPD...

Page 9: ...H LQ WKH 4XLFN 6WDUW 0DQXDO 5HPRYH WKH 0DQXDO IURP R R FRQWDLQV WKH QJLQH VVHPEO DQG D IHZ smaller parts 1 Carefully Turn Box 2 on Long Side and Cut the Packing Tape on the Bottom of the Box This step requires two people 2 Fold the Flaps Out to Expose the Shipping Platform and Tip the Box Upright This step requires two people Note H VXUH WR IROG WKH ERWWRP ÀDS XQGHU WKH R VR WKDW WKH VKLSSLQJ SODW...

Page 10: ...FDUGERDUG WXEHV EHIRUH UHPRYLQJ WKH SODVWLF IRDP H DZDUH WKDW parts are embedded in the foam packaging 5 Cut the Zipties that Attach the Engine Assembly to the Shipping Platform NOTICE R QRW UHPRYH WKH SODWIRUP XQWLO WKH DVH VVHPEOLHV DUH DWWDFKHG LQ RUGHU WR SUHYHQW GDPDJH WR WKH ÀRRU Ziptie ...

Page 11: ...DO KDV EHHQ DSSOLHG WR VRPH SDUWV WR DVVLVW ZLWK DVVHPEO QVWDOO WKH DVH VVHPEOLHV RQH DW D WLPH 7LOW WKH QJLQH VVHPEO WR WKH VLGH DQG VOLGH WKH FRUUHFW DVH VVHPEO LQWR SRVLWLRQ DQG LQVWDOO WKH KDUGZDUH W PD EH KHOSIXO WR SXW D VWDWLF VROLG REMHFW OLNH D ERRN RU ER XQGHU WKH IURQW WXEH WR DOLJQ WKH VFUHZV DQG KROHV Be sure to FULLY WLJKWHQ KDUGZDUH ZLWK KH ZUHQFK ZKHQ DOO KDUGZDUH KDV EHHQ ÀQJHU WL...

Page 12: ... PDVW FDEOHV Do not fully tighten until all hardware has been installed NOTICE 9HULI WKH FDEOH FRQQHFWLRQV WR EH VXUH WKDW WKH DUH FRQQHFWHG FRUUHFWO VR WKDW WKH ORFNLQJ WDEV DUH DOLJQHG DQG HQJDJHG I the cable connections are reversed the Console will not turn on or the Static Handlebar buttons will not work Do not crimp the Cables D E X4 6mm O 5 ...

Page 13: ...on Align the Right Shroud with the Push Fasteners and move the Right Shroud into position Push the Shrouds together so that the Push Fasteners are fully seated Install the Shrouds to the Frame Assembly with the screws R S NOTICE Do not crimp the Cables 4 Attach Handlebar Links to Crank Arms Note Finger tighten the screws at this time 6 7 8 R F X6 X1 R X1 S X2 S 2 9 9 H X2 10mm ...

Page 14: ...RQ WKH HIW DQGOHEDU UP LV VKRZQ LQ detail 5a 7KH SURFHGXUH LV WKH VDPH IRU WKH 5LJKW DQGOHEDU UP H1 X2 16 10 16 11 12 I X2 15 L O J X2 14 13 H X2 10mm 6mm 9 5a 2 H VXUH WKH DQGOHEDU LQN LV WLOWHG IRUZDUG 3XW WKH ZDYH ZDVKHU RQ WKH SLYRW URG OLJQ WKH DQGOHEDU UP DVVHPEO ZLWK WKH SLYRW URG DQG DWWDFK WKH ORZHU DQGOHEDU UP WR WKH DQGOHEDU LQN 6OLGH WKH DQGOHEDU UP DVVHPEO IXOO RQWR WKH SLYRW URG DQG ...

Page 15: ...e to install hardware and parts in the correct order to ensure smooth quiet operation of the machine 1 3XW WKH ROODU 1 RQ WKH KDUGZDUH LQVHUW RQ WKH UDQN UP R 127 LQVWDOO other washers at this time 18 17 1a 2 RZHU WKH 3HGDO UP RQWR WKH ROODU DQG VOLGH WKH 3HGDO UP LQWR WKH XQGHU EUDFNHW D 3XVK GRZQ DQG KROG WKH 3HGDO UP LQ RUGHU WR IXOO VHDW WKH 3HGDO UP RQ WKH ROODU Note 0DNH VXUH WKH 3HGDO UP LV...

Page 16: ...HQ SODFH WKH ZLGH ZDVKHU VPDOO KROH RQ WRS RI WKH ODUJH ZDVKHU 0 4 QVWDOO WKH VFUHZ WKURXJK WKH ZDVKHUV 0 DQG 3HGDO UP QJHU WLJKW RQO X2 C M 6mm J 5 QVWDOO WKH VFUHZV 4 DQG ZDVKHUV LQWR WKH 3HGDO UP DQG XQGHU EUDFNHW D QJHU WLJKW RQO 6 Fully tighten screw C 7 Fully tighten screws Q 8 WWDFK WKH 7RSFDS WR WKH 3HGDO UP Q X4 6mm E C X2 29 ...

Page 17: ...Pedal Arms and Crank Arms Note WWDFK 3DUDOOHO LQN WR ERWWRP RI 3HGDO DQG WKH VLGH EUDFNHW RQ WKH UDQN UP XOO WLJKWHQ WKH KDUGZDUH 19 19 C O E X4 6mm 8 Attach the Pedal Shrouds and Footpads to Pedal Arms Note Fully tighten the hardware K 23 22 18 K 21 17 20 X8 ...

Page 18: ...al 18 9 Attach Lateral Links to Crank Arms and then Pedal Arms NOTICE 1 WWDFK DWHUDO LQNV WR UDQN UPV LQJHU WLJKWHQ WKH VFUHZV 2 WWDFK DWHUDO LQNV WR 3HGDO UPV 3 Fully tighten the hardware D O X2 25 24 24 6mm P X2 6mm 1 2 3 ...

Page 19: ...LF DQGOHEDU WR WKH FDEOHV IURP WKH PRXQW WXEH RQ WKH EDFN RI WKH RQVROH 0DVW 7KH VPDOOHVW FDEOH FRQQHFWLRQV DUH LQWHUFKDQJHDEOH HDFK DQGOHEDU FDEOH FRQQHFWRU FDQ FRQQHFW WR HLWKHU RQH RI the Mast cable connectors Slide the Static Handlebar onto the mount tube and install the hardware 11 Remove the Hardware from the Console NOTICE Do not crimp the Cables X4 27 C O 6mm X4 26 ...

Page 20: ...n the Console Mast pull them back through the opening Make sure the Mast Cable connectors do not fall into the Console Mast 27 X4 13 Connect the Console Cables to Mast Cables and Attach the Mast End Cap NOTICE R QRW FULPS WKH DEOHV 0DNH VXUH WR FRQQHFW DOO FDEOHV DFK FRQQHFWRU HQG FDQ RQO EH FRQQQHFWHG WR WKH PDWFKLQJ connector Push the excess cable length down into the Console Mast 28 ...

Page 21: ... RQVROH I WKHUH LV SURWHFWLYH SODVWLF OP RQ WKH RQWDFW HDUW 5DWH 6HQVRUV RQ WKH 6WDWLF DQGOHEDU UHPRYH WKH SODVWLF OP H VXUH WR UHFRUG WKH VHULDO QXPEHU LQ WKH HOG SURYLGHG DW WKH IURQW RI WKLV PDQXDO Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner s Manual 14 Connect the Power Adapter to the Power Cord and Connect to Frame A...

Page 22: ...FDOO ÀW DQG DEOH WR PRYH WKH PDFKLQH VDIHO Place the machine on a clean hard level surface free from unwanted material or other objects that may hamper your ability to move freely A rubber mat should be used below the machine to prevent the UHOHDVH RI VWDWLF HOHFWULFLW DQG SURWHFW RXU ÁRRULQJ To prevent unsupervised operation of the machine always disconnect the power cord from the wall outlet and...

Page 23: ...s computer for reference purposes only The heart rate GLVSOD HG LV DQ DSSUR LPDWLRQ DQG VKRXOG EH XVHG IRU UHIHUHQFH RQO 2YHU H HUFLVLQJ PD UHVXOW LQ VHULRXV LQMXU RU GHDWK I RX IHHO IDLQW VWRS H HUFLVLQJ LPPHGLDWHO Switch Select Pedal Suspension Lever Fan Lateral Stride Controls 5HVLVWDQFe Controls Console Static Handlebar Fully Shrouded Flywheel 7UDQVSRUW KHHO MP3 Input Media Cable Cupholder HDU...

Page 24: ...IDXOW 8VHU User button 3XVK WR VHOHFW WKH GHVLUHG 8VHU 3UR OH SXVK DQG KROG IRU VHFRQGV WR HGLW WKH VHOHFWHG 8VHU 3UR OH X mode button 3XVK WR VHOHFW WKH PRGH 16 minute interval program Increase c Decrease d buttons 7KH QFUHDVH HFUHDVH EXWWRQV FKDQJH D YDOXH RU PRYH WKURXJK RSWLRQV EXWWRQ ZLOO OLJKW XS WR LQGLFDWH LW LV DQ DYDLODEOH RSWLRQ Console FWLYH 8VHU GLVSOD Program buttons Fan button OXHWR...

Page 25: ...UR OH RU 0DFKLQH 6HWWLQJV PRGH RU HQG D SDXVHG ZRUNRXW Volume button 7KH 9ROXPH EXWWRQ VHWV WKH VRXQG OHYHO RI WKH RQVROH DQG WKH LQGLFDWRU OLJKWV VKRZ WKH FXUUHQW VHWWLQJ ORZ PHGLXP V KLJK V RU RII QR V It does not affect the output from the headphone jack Fan button RQWUROV VSHHG IDQ RII KLJK PHGLXP ORZ ConsoleDisplay Timedisplay RU SURJUDPV ZLWK D VHW WLPH GXUDWLRQ WKH 7LPH GLVSOD FRXQWV GRZQ L...

Page 26: ...HQW LQWHUYDO VHJPHQW LQWHUYDO SURJUDPV Total Bodydisplay 7KH LOOXPLQDWHG 7RWDO RG LPDJH LQGLFDWHV H HUFLVH IRU WKH ZKROH ERG LQ WKH FXUUHQW LQWHUYDO VHJPHQW LQWHUYDO SURJUDPV RU ZRUNRXW VWHDG VWDWH SURJUDPV LowerBodydisplay 7KH LOOXPLQDWHG RZHU RG LPDJH LQGLFDWHV H HUFLVH LQ D EHQW NQHHV SRVLWWLRQ VTXDW LQ WKH FXUUHQW LQWHUYDO VHJPHQW LQWHUYDO SURJUDPV Forward Reversedisplay UURZV PRYH WR VKRZ RXU...

Page 27: ...YHU ZRUNRXW IRU TXLFN UHIHUHQFH 7UDFN RXU UHVXOWV DQG VKDUH ZLWK IULHQGV DQG IDPLO RZQORDG WKH IUHH 6RIWZDUH SS QDPHG WKH RZÀH DWHUDO LWQHVV SS 7KH VRIWZDUH DSS LV DYDLODEOH RQ SS 6WRUH DQG RRJOH 3OD Note RU D FRPSOHWH OLVW RI VXSSRUWHG GHYLFHV UHYLHZ WKH VRIWZDUH DSS RQ SS 6WRUH RU RRJOH 3OD ROORZ WKH LQVWUXFWLRQV RQ WKH 6RIWZDUH SS WR V QF RXU GHYLFH WR RXU H HUFLVH PDFKLQH Workout with Other Fi...

Page 28: ...DQG WKRURXJKO GU LW 5H sidual sweat and moisture may keep the transmitter active and drain the battery in the transmitter Dry and wipe clean the transmitter after each use Note Do not use abrasives or chemicals such as steel wool or alcohol when you clean the chest strap as they can damage the electrodes permanently If the Console does not display a heart rate value the transmitter may be at fault...

Page 29: ...DOV JHQHUDWHG E LQGLYLGXDOV DUH QRW VWURQJ HQRXJK WR EH GHWHFWHG E WKH VHQVRUV 7KH SUR LPLW RI RWKHU HOHFWURQLF PDFKLQHV FDQ JHQHUDWH LQWHUIHUHQFH If your heart rate signal ever seems erratic after validation wipe off your hands and the sensors and try again 7KH KHDUW UDWH GLVSOD HG LV DQ DSSUR LPDWLRQ DQG VKRXOG EH XVHG IRU UHIHUHQFH RQO ...

Page 30: ...LIIHUHQW PXVFOH JURXSV Note W LV UHFRPPHQGHG WR DGMXVW ERWK 3HGDOV WR WKH VDPH VHWWLQJ Do not adjust the Pedals when on the machine 7R DGMXVW WKH 3HGDO 7LOW WKH EDFN RI WKH 3HGDO XS LIW WKH DGMXVWPHQW OHYHU RXW RI WKH QRWFK IRU WKH FXUUHQW VHWWLQJ DQG PRYH LW WR WKH GHVLUHG VHWWLQJ H sure the lever is engaged in the notch at the new setting MountingandDismountingtheMachine Care should be used when...

Page 31: ...DQ EH UHYLHZHG ZLWK WKH RZÀH DWHUDO SS H VXUH WR VHOHFW WKH SURSHU 8VHU 3UR OH EHIRUH VWDUWLQJ D ZRUNRXW 7KH ODVW 8VHU WKDW FRPSOHWHG D ZRUNRXW ZLOO EH WKH GHIDXOW 8VHU 8VHU 3UR OHV DUH DVVLJQHG WKH GHIDXOW YDOXHV XQWLO WKH DUH FXVWRPL HG E HGLWLQJ GLW 8VHU 3URĆOH 1 From the 3RZHU 8S 0RGH VFUHHQ SXVK WKH 86 5 EXWWRQ WR VHOHFW RQH RI WKH 8VHU 3UR OHV 3XVK DQG KROG GRZQ IRU VHFRQGV WKH 86 5 EXWWRQ W...

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Page 33: ...LVWDQFH RQH FROXPQ VHFV LGH GHIDXOW ODWHUDO UHVLVWDQFH RQH FROXPQ VHFV Thigh Toner Interval PLQXWH SURJUDP LQWHUYDOV PLQXWHV IRU HDFK LQWHUYDO GMXVWV ODWHUDO ZLGWK DFFRUGLQJ WR XVHU V VSHHG 0RUH HIIRUW JHWV ZLGHU GHIDXOW UHVLVWDQFH RQH FROXPQ VHFV HVV HIIRUW JHWV QDUURZHU GHIDXOW UHVLVWDQFH WZR FROXPQV VHFV HIDXOW ODWHUDO Lateral Stride buttons disabled Quad Power Interval PLQXWH SURJUDP LQWHUYDOV...

Page 34: ...c RU HFUHDVH d EXWWRQV WR DGMXVW WKH RDO E FDORULH LQFUHPHQWV Note 50 calories is the minimum 9950 calories is the maximum 0RYHPHQW RI WKH À DVKLQJ LQGLFDWRU DFURVV WKH FROXPQV VKRZV SURJUHVV WRZDUG WKH FDORULH JRDO 7KH WZR SHDNV UHSUHVHQW UHVLVWDQFH DGMXVWPHQWV GHIDXOW UHVLVWDQFH WKHQ HIDXOW ODWHUDO Manual 2SHQ HQGHG ZRUNRXW PLQXWH HDFK FROXPQ Note PD LPXP WLPH LV HIDXOW ODWHUDO Starting a Workou...

Page 35: ... 4XDG 3RZHU QWHUYDO SURJUDPV Changing Resistance Levels 3XVK WKH 5HVLVWDQFH HYHO QFUHDVH c RU HFUHDVH d EXWWRQV WR FKDQJH WKH UHVLVWDQFH OHYHO EHIRUH RU GXULQJ D ZRUNRXW SURJUDP Note 7KH 5HVLVWDQFH EXWWRQV DUH GLVDEOHG GXULQJ 4XDG 3RZHU QWHUYDO SURJUDPV Changing a Workout Program During a Workout 7KH RQVROH DOORZV D GLIIHUHQW RUNRXW 3URJUDP WR EH VWDUWHG IURP DQ DFWLYH ZRUNRXW 1 From an active wor...

Page 36: ...mize the Goal for the Calorie Goal Program 7KH ZRUNRXW JRDO IRU WKH DORULH RDO SURJUDP FDQ EH DGMXVWHG 2QFH FKDQJHG WKH QHZ YDOXH ZLOO EH WKH GHIDXOW IRU IXWXUH DORULH RDO ZRUNRXWV 3XVK WKH DORULH RDO EXWWRQ 3XVK WKH QFUHDVH RU HFUHDVH EXWWRQV WR DGMXVW WKH GLVSOD HG FDORULH JRDO YDOXH 7KH GHIDXOW DORULH RDO YDOXH LV FDORULHV DQG LV DGMXVWHG LQ FDORULH LQFUHPHQWV FDORULHV LV WKH PLQLPXP YDOXH IRU ...

Page 37: ... WR WKH QH W RSWLRQ 7KH RQVROH GLVSOD VKRZV WKH FXUUHQW 9HUVLRQ 3XVK WKH 5LJKW EXWWRQ WR JR WR WKH QH W RSWLRQ 7KH RQVROH GLVSOD V WKH 6 211 7 12 SURPSW Note I RX ZDQW WR GLVFRQQHFW WKH OXHWRRWK WUDQVPLWWHU SXVK WKH QFUHDVH HFUHDVH EXWWRQV WR VHOHFW WKH 6 211 7 6 RSWLRQ DQG SXVK QWHU 7KH RQVROH ZLOO H LW WKH 0DFKLQH 6HWWLQJV 0RGH DQG UHWXUQ WR WKH 3RZHU 8S 0RGH VFUHHQ 3XVK WKH 5LJKW EXWWRQ WR JR W...

Page 38: ... EURNHQ GDPDJHG RU ZRUQ SDUWV R QRW XVH LI IRXQG LQ WKLV FRQGLWLRQ 5HSDLU RU UHSODFH DOO SDUWV DW WKH UVW VLJQ RI ZHDU RU GDPDJH IWHU HDFK ZRUNRXW XVH D GDPS FORWK WR ZLSH RXU PDFKLQH DQG Console free of moisture NOTICE If necessary only use a mild dish soap with a soft cloth to clean the Console Do not clean with a petroleum based solvent automotive cleaner or any product that contains ammonia Do...

Page 39: ...DQG EDWWHU KHQ UHSODFLQJ WKH EDWWHU LQVHUW LW LQ WKH EDWWHU ED ZLWK WKH V PERO IDFLQJ XS Note 7KH FKHVW VWUDS XVHV 5 VL H EDWWHULHV 5HLQVWDOO WKH FRYHU RQ WKH VWUDS 4 Discard the old battery Dispose of in accordance with local UHJXODWLRQV DQG RU DW DSSURYHG UHF FOLQJ FHQWHUV 5 Inspect your chest strap to ensure function Do not use until the equipment has been fully assembled and inspected for corr...

Page 40: ... 5HVLVWDQFH ZZ ULYH HOW HIWW H 8SSHU 6KURXG 5LJKW W Foot Pad Left LL Data Cable Upper Lateral XDO 6SHHG LUHFWLRQ 6HQVRU I Upper Shroud Left Parallel Link MM 5HPRWH 5HVLVWDQFH RQWURO Wire Speed Sensor Magnet J 0DVW DVNHW Y Lateral Link NN 5HPRWH DWHUDO RQWURO LUH CCC DEOH FWXDWRU K Handlebar Link Z DWHUDO LQN QGFDS OO 5 DEOH RQVROH 0DVW DDD 3 6OLP RQWURO RDUG L DQGOHEDU UP 5LJKW 0LG 3HGDO UP 5LJKW ...

Page 41: ...dlebar should be replaced 8QLW RSHUDWHV EXW 7HOHPHWULF 5 not displayed KHVW 6WUDS RSWLRQDO 6WUDS VKRXOG EH 32 5 compatible and uncoded Make sure strap is directly against skin and contact area is wet KHVW 6WUDS DWWHU If strap has replaceable batteries install new batteries Interference 7U PRYLQJ XQLW DZD IURP VRXUFHV RI LQWHUIHUHQFH 79 0LFURZDYH HWF 5HSODFH KHVW 6WUDS I LQWHUIHUHQFH LV HOLPLQDWHG ...

Page 42: ...RPSHQVDWH IRU H WUHPHO XQHYHQ VXUIDFHV Move machine to level area Machine slides from side to side during operation Floor surface 7KH PDFKLQH PD VOLGH RQ D KDUG VXUIDFH 3XW WKH PDFKLQH RQ D UXEEHU PDFKLQH PDW ZKLFK ZLOO SURYLGH D QRQ VOLS VXUIDFH RRW SHGDOV ORRVH XQLW GLI FXOW to operate Hardware 7LJKWO VHFXUH DOO KDUGZDUH RQ WKH 3HGDO UPV DQG DQGOHEDU UPV Click tick or knocking sound Check for lo...

Page 43: ...HU ZHHN DQG H SHULHQFH LQFUHDVHG energy levels 5 Tips for Long Term Success 1 Keep a food log LQFOXGLQJ KXQJHU OHYHOV DQG ZDWHU LQWDNH UHH RQOLQH IRRG ORJV DQG PRELOH DSSV DUH DYDLODEOH DW ZZZ P WQHVVSDO FRP DQG www loseit com 2 Weigh and or take measurements weekly QR PRUH DQG QR OHVV HLJKLQJ ZHHNO UDWKHU WKDQ GDLO RU HYHU RWKHU GD LV EHVW RX OO WUDFN RXU SURJUHVV DQG NHHS RXUVHOI LQ FKHFN ZLWKRX...

Page 44: ...Q SURYLGHV DERXW FDORULHV RI KLJK TXDOLW QXWULWLRQ WR QRW RQO KHOS RX ORVH ZHLJKW DQG IHHO JUHDW EXW JHW WKH PRVW RXW RI RXU FDORULHV 7KH YLWDPLQV PLQHUDOV DQG DQWLR LGDQWV IURP HDWLQJ PRVWO ZKROH IRRGV KHOS VXS SRUW RSWLPDO KHDOWK 7KHVH FDORULH OHYHOV ZLOO UHVXOW LQ KHDOWK ZHLJKW ORVV IRU WKH PDMRULW RI SHRSOH HHS LQ PLQG WKDW HYHU RQH V PHWDEROLVP LV YHU GLIIHUHQW GHSHQGLQJ RQ DJH KHLJKW ZHLJKW ...

Page 45: ...UYLHZ RI ZKDW DQ LGHDO GD ORRNV OLNH 6HH 3RUWLRQ 6L H XLGH IRU SURSHU VHUYLQJ VL HV smart carb protein fat Breakfast Lunch Dinner Snack 1 Snack 2 fruit smart carb protein healthy fat smart carb protein veggies smart carb protein healthy fat smart carb protein veggies ...

Page 46: ... Peanut butter Lunch Dinner Options Lean Protein Smart Carb Veggies Pork Loin Sweet Potato Green Beans ULOOHG RU EDNHG SRUN ORLQ DNHG 6ZHHW 3RWDWR UHHQ HDQV Chicken Stir Fry Flavor with 2 tablespoon teriyaki sauce Chicken breast or boneless skin less thigh URZQ RU ZLOG ULFH Mixed stir fry vegetables IUHVK RU IUR HQ Steak Tacos with Side Salad 3 IRU PDOHV IRU IHPDOHV 7RS ZLWK salsa cilantro and spr...

Page 47: ...URDFK WKDW ZRUNV EHVW IRU RX HUH DUH D IHZ H DPSOHV cup lowfat ice cream 1 small bag of baked potato chips 4oz of wine or 12oz light beer FXSV RI DLU SRSSHG RU OLJKW SRSFRUQ Sample 3 Day Plan DVHG RQ HDFK RI WKH PHDO RSWLRQV OLVWHG DERYH D W SLFDO GD SODQ FRXOG ORRN OLNH WKLV Day 1 Day 2 Day 3 Breakfast JJ PXI Q Power yogurt parfait UXLW QXW RDWPHDO Snack 1 SSOH ZLWK DOPRQGV 1XW 7KLQV VWULQJ FKHHV...

Page 48: ...quinoa pasta 1 medium sweet or regular potato 2 corn tortillas 1 slice of bread or 2 light slices equaling 120 calories RU OHVV HQJOLVK PXI Q VDQGZLFK WKLQ RU KLJK EHU ZUDS FXS FRRNHG FXS UDZ JUDLQV PHGLXP VZHHW SRWDWR RU regular potato 2 corn tortillas 1 slice of bread or 2 light slices equaling 120 calories or OHVV HQJOLVK PXI Q VDQGZLFK WKLQ RU KLJK EHU ZUDS FRUIT 1 medium apple orange or pear ...

Page 49: ...usage bacon pepperoni and hot dogs to once a week or less FROZEN FOODS OO YHJHWDEOHV ZLWKRXW VDXFH OO IUXLW UDLQV DQG JUDLQ PHGOH V CRACKERS SNACKS ENERGY BARS Q XQVDOWHG QXWV RU VHHGV LU SRSSHG RU OLJKW SRSFRUQ GDPDPH LQ WKH SRG QHUJ EDUV Crackers Hummus 7LSV LPLW FUDFNHUV SUHW HOV DQG FKLSV WR VHUYLQJV SHU ZHHN OZD V SDLU ZLWK SURWHLQ VXFK DV KXPPXV FKHHVH RU QXWV RRN IRU energy bars with less t...

Page 50: ...lp overcome the plateau Calorie adjustments for maintaining weight loss 2QFH RX YH UHDFKHG RXU JRDO ZHLJKW RX FDQ LQFUHDVH RXU FDORULHV SHU GD as long as your activity level stays the same Treat yourself DYH D QRQ IRRG UHZDUG IRU HDFK JRDO RX KLW VXFK DV D PDVVDJH D QHZ RXW W RU DQ RXWLQJ ZLWK IULHQGV DQG IDPLO Use the resources below WR QG QHZ UHFLSHV JHW H SHUW DGYLFH DQG VXSSRUW WR VWD PRWLYDWH...

Page 51: ...r s Manuals etc damage due to improper storage or the effect of environmental conditions such as moisture or weather misuse mishandling accident natural disasters power surges A machine placed or used in a commercial or institutional setting This includes gyms corporations work places clubs fitness centers and any public or private entity that has a machine for use by its members customers employee...

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